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CookSmart (7th Issue) Page18

EatSmart Recipes

Baked Fish Fillet with Angel Hair in Mediterranean Style

"3 Less" Dish

Feature

“Fresh tomato sauce is much lower in fat as compared to white, creamy or cheese sauce. Lycopene from tomatoes, omega 3 fatty acids from fish and monounsaturated fatty acids from olive oil make this dish a heart protective choice.”

Sylvia LAM

Chairman, Hong Kong Dietitians Association

Baked Fish Fillet with Angel Hair Ingredients to serve 1

Celery (shredded)

2/3 bowl

Carrot (shredded)

1/2 bowl

Olive Oil

1 teaspoon

Fish Fillets

120 g (about 3 taels)

Assorted Mushrooms

4 pieces

Angel Hair (cooked)

210 g (about 5 taels)

Seasonings

Salt

1/4 teaspoon

Sugar

1/4 teaspoon

Tomato Sauce Ingredients

Tomato (finely chopped)

2 pieces

Onion (finely chopped)

1/4 piece

Seasonings

Sugar

1/4 teaspoon

Baked Fish Fillet with Angel Hair

Cooking Method

Marinate celery and carrot with salt, sugar and olive oil for 30 minutes. Set aside.
Marinate the fish fillets by placing the vegetable shreds on top of them for about 2 hours.
Wrap assorted mushrooms, vegetable shreds and fish fillets with aluminium foil and bake for about 20 minutes. Serve with Angel hair and tomato sauce.

Tomato Sauce

Cooking Method

Mix chopped tomato with onion well. Season with sugar.

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